Broccoli with Sweet and Spicy Tofu
Serves4 (2 slices tofu with broccoli)
SWAP ScoreWhat's this?
Ingredients
- 1 16-ounce packaged firm tofu, drained
- 2 tablespoons soy sauce, low sodium
- 1 teaspoon sesame oil (optional)
- 1 teaspoon brown sugar
- 1 tablespoon ginger root, peeled and shredded
- 1 teaspoon canola oil
- 1 pound broccoli, chopped
- 1/4 teaspoon red pepper flakes
- 8 cloves garlic, thinly sliced
- 2 cups brown rice, cooked
Directions
- Slice tofu into 8 pieces. Lie flat on top of a couple layers of paper towels and cover with paper towels to absorb moisture. Gently squeeze out moisture.
- Place drained tofu in a large dish without overlapping pieces. In a small bowl, combine soy sauce, sesame oil, brown sugar, and ginger. Pour over tofu.
- Turn tofu 2-3 times gently to coat well. Set aside to marinate.
- Meanwhile, heat canola oil in a large skillet. Add broccoli and cook about 5 minutes, until bright green and tender. Remove and set aside.
- Heat same skillet over high heat. Drain tofu from marinade and add to hot skillet. Cook for 3 minutes, flip, and cook another 3 minutes.
- In a separate skillet, heat canola oil, red pepper, and garlic and cook 30-60 seconds until softens. Add broccoli back to pan and remaining marinade.
- Cook and mix until broccoli is well coated.
- Serve two slices of tofu over brown rice and top with broccoli/garlic mixture.
Recipe Tips
Use any type of rice in this recipe.
Add 1 red and 1 green bell pepper, and cook with the broccoli.
In place of rice, serve over soba (buckwheat) noodles.
Nutrition Facts
Broccoli with Sweet and Spicy Tofu
Amount Per Serving
Calories 281
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 315mg
13%
Potassium 617mg
18%
Total Carbohydrates 36g
12%
Dietary Fiber 7g
28%
Sugars 3g
Protein 17g
34%
Vitamin A
36%
Vitamin C
126%
Vitamin D0%
Calcium
30%
Iron
21%
* Percent Daily Values are based on a 2000 calorie diet.
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